A high-fiber diet has been found to reduce visceral fat, according to researchers. If your goal is to shed belly fat or adopt a fiber-rich diet for health maintenance, here are some foods recommended by nutrition experts.
1. Papaya
- Serving size: 1 small fruit
- Fiber: 3 grams
Papaya is rich in vitamin C, boosting immunity and fighting infections. This refreshing fruit also contains vitamin K, essential for calcium absorption and bone health. Additionally, papayas can aid in reducing stubborn belly fat.
Papaya is a tropical fruit renowned for its high fiber and antioxidant content. A series of mouse studies have indicated its potential in reducing inflammation, lipid levels, insulin levels, and adipose tissue. It is an excellent fruit choice for boosting fiber intake and managing weight.
2. Jujube
- Serving size: 2 medium-sized fresh jujubes
- Fiber: 3 grams
Jujubes offer a unique sweet and chewy flavor, packed with nutritional value, including potassium and calcium. But jujubes are also potent in combating belly fat.
Fresh jujubes are loaded with fiber—so much so that they are often used to relieve constipation. We know that soluble fiber is crucial for weight management, blood sugar control, and reducing the risk of cardiovascular disease.
When compared to other fruits, jujubes rank among the highest. Jujubes are incredibly versatile and can be enjoyed fresh, dried, paired with cereals or yogurt, or chopped up in salads for a sweet crunch.
3. Avocado
- Serving size: 1/2 large avocado
- Fiber: 4.5 grams
Avocados are packed with monounsaturated and polyunsaturated fats—the good kind. But you may be surprised to know that they are also an excellent source of fiber.
One-half of a large avocado provides approximately 18% of the daily fiber requirement for women and 12% for men. This combination of soluble and insoluble fiber promotes a sense of fullness and supports regular bowel movements.
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6 Drinks That Increase Belly Fat: Is Your Favorite Beverage on This List?
These beverages, though tantalizing to the taste buds, can lead to weight gain and an increase in belly fat if consumed in excess. If maintaining a svelte figure is important to you, it’s best to exercise moderation when indulging in these drinks.
